Group Warm-up: 5-10 min

3 rounds:

• 50 Contacts – Jump Rope
• 10 Reverse Lunges w/ Twist
• 5 Inchworm Pushups
• 30 Seconds Squat Stretch

White Band

• Strength/Skill Work: 10-15min
  • Hang Power Clean – 5,5,5,5,5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 3

Grey Band

• Strength/Skill Work: 10-15min
  • Power Clean and Push Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 4

Green Band

• Strength/Skill Work: 10-15min
  • Power Clean and Split Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 5

Blue Band

• Strength/Skill Work: 10-15min
  • Power Clean and Split Jerk – 5 Sets of 1+5
• MetCon: 5-20min
  • 1000m Row
  • 400m Run x 6

CrossFit Memphis Newsletter #82

CrossFitters,

Congrats to Lilly Tinius for earning her grey band!!!

Gym Closed Friday-Sunday for Arnold Classic and CrossFit Sectionals!

A handful of members and the entire staff will be out of town this weekend at various competitions.  We will be closed Friday Afternoon-Sunday.  We will have classes Friday morning!!  Also, will you still post WODs on the blog for Friday and Saturday that you can do at home.

Or… you can skip out on trainin this weekend and drive to Huntsville to watch your fellow CrossFitters compete in Sectionals!!

Mike Bledsoe, Mike McGoldrick, Ashley Bledsoe, Craig Ward, Brett Canale, and Grey Avant are all competing at CrossFit Sectionals this weekend!!

Ok seriously, who do you think would win in a fight between Grey and Brett??

.

Blue steel vs. invisibility?  Better bring your forearm bomb Brett!!

.

Also, Doug Larson and Jon Bienz are competing in the Arnold Classic Grappling Tournament in Columbus, OH.

Nutrition is the Base of Your Physical Health, Longevity, Physique and Performance – Here’s the Basics!

Part 1

Part 2

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

Group Warm-up: 5-10 min

3 Rounds – 15:15 sec

• Thrusters (bar)
• Pull-ups or Rows
• Push-ups
• V-ups or Sit-ups

White Band

• Strength/Skill Work: 10-15min
  • Clean 5-5-5
• MetCon: 5-20min
  • Chipper
    • 30 Box jump (small box)
    • 30 Jumping pull-ups
    • 30 Kettlebell swings, 26 pounds
    • 30 Walking Lunge
    • 30 Reverse Crunches
    • 30 Push press (barbell)
    • 30 Back extensions
    • 30 Wall ball shots (15)
    • 30 Burpees
    • 100 Jump Ropes

Grey Band

• Strength/Skill Work: 10-15min
  • Clean 3-3-3
• MetCon: 5-20min
  • Chipper
    • 40 Box jump
    • 40 Jumping pull-ups
    • 40 Kettlebell swings, 1 pood
    • 40 Walking Lunge
    • 40 Knees to elbows
    • 40 Push press (barbell)
    • 40 Back extensions
    • 40 Wall ball shots (15)
    • 40 Burpees
    • 40 Double unders

Green Band

• Strength/Skill Work: 10-15min
  • Clean 2-2-2-2
• MetCon: 5-20min
  • Chipper
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings, 1 pood
    • 50 Walking Lunge
    • 50 Knees to elbows
    • 50 Push press (barbell)
    • 50 Supermans
    • 50 Wall ball shots (20)
    • 50 Burpees
    • 50 Double unders

Blue Band

• Strength/Skill Work: 10-15min
  • Clean 1-1-1-1
• MetCon: 5-20min
  • “Filthy Fifty”
    • 50 Box jump
    • 50 Jumping pull-ups
    • 50 Kettlebell swings, 1 pood
    • 50 Walking Lunge
    • 50 Knees to elbows
    • 50 Push press (barbell)
    • 50 Back extensions
    • 50 Wall ball shots (20)
    • 50 Burpees
    • 50 Double unders

CrossFit Memphis Newsletter #79

CrossFitters,

Great job Brandon for earning your green band yesterday!!!

NPC Southern Classic Figure Competition – June 5th, 2010!

A few Faction ladies (Wendy Kaspar, Ashley Bledsoe, and maybe Vanessa Walker and a few others) are going to compete in their first (except for Wendy) figure competition this coming June!  Basically it involves training their butts off to look as sexy as possible!  It’s great incentive to really dial in your training and nutrition for summer and it’s a hell of a lot of fun too!

If you interested in competing come talk to Doug ASAP so we can get you started on the right track!!!

Click here to see their website!!

Click here to view an entry form!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

Group Warm-up: 5-10 min

• Goblet Squats – 15
• Side Bridges – 30 seconds/side
• Dead Bugs – 15/side
• Butterfly Stretch – 30 seconds

White Band

• Strength/Skill Work: 10-15min
  • Push-ups – M:10, F:5
• MetCon: 5-20min
  • 5 rounds
    • 10 Reverse Lunges per leg
    • Kettlebell swing, 20 reps
    • 20 Ring Rows

Grey Band

• Strength/Skill Work: 10-15min
  • Push-ups – M:30, F:15
• MetCon: 5-20min
  • 5 rounds
    • 15 Reverse Lunges per leg
    • Kettlebell swing, 25 reps
    • 20 Banded Pullups

Green Band

• Strength/Skill Work: 10-15min
  • Ring Push-ups – M:40, F:10
• MetCon: 5-20min
  • 5 rounds
    • 15 Jump Lunges per leg
    • Kettlebell swing, 30 reps
    • 20 Kipping Pull-ups

Blue Band

• Strength/Skill Work: 10-15min
  • Ring Push-ups – M:60, F:20
• MetCon: 5-20min
  • 5 rounds
    • 15 Bar Jump Lunges per leg
    • Kettlebell swing, 30 reps
    • 30 Kipping Pull-ups

CrossFit Memphis Newsletter #77

CrossFitters,

Great job Mike McGoldrick, Justin LaMance, James Cheney, and Chris Bodry at the Garage Games in Atlanta over the weekend!!!

See you in the gym!

Be Nasty,

Mike, Doug, Ashley and Rob

• Warm-up: 5-10 min
• Strength Work: 10-15min
  • Rear Foot Elevated Split Squats – 9,9,9,9 each leg
• MetCon: 5-20min
  • 20 Pull ups
  • 20 Box jumps
  • 20 Kb Swings
  • 20 Push ups
  • 20 Medicine balls cleans
  • 20 Burpees
  • 20 WallBalls Shots
  • 20 Sit ups
  • 20 Ring Rows
  • 20 Walking Lunges/leg
  • 20 Push Presses (bar)
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #76

CrossFitters,

Congrats to Tom Lawrence for earning his grey band!!!

And Josh Fletcher for earning his grey and green bands in the same day!!

UFC 109 – Saturday Feb 6th @ 9pm!!

We’re going to meet up at Applebee’s on Union to watch the fights on Saturday.  Feel free to get there a little before 9pm to make sure you get a seat.  See you there!!

Click here for directions!

Pose Running Clinics – Every Wednesday Night @ 6pm!

For those of you wanting to run marathons, triathlons, or just want to better your Helen time there is no better coaching/programming in Memphis. You’ll gain better gait efficiency, decreased run time and injury reduction.

If you’re interested in learning proper run mechanics come to our Pose clinic at 6pm at CrossFit Memphis with Mike Bledsoe.

Cost is $10 for members and non-members of CrossFit Memphis and free for CrossFit Endurance athletes at CrossFit Memphis.

Click here to reserve your spot.

CrossFit Sectionals Competition – Huntsville, AL – March 6-7th!!!

If you’re not going to the Arnold Sports Festival in Columbus then you should try to compete at Sectionals the same weekend!  It’s a qualifying event for the Regionals (and eventually the Games) so it will be a good opportunity to watch, and compete against, some great athletes!!

FYI:  No one ever feels like they are ready to compete for the first time, myself included.  Those are normal feelings.  That being said; quit putting it off and assuming you’re going to be the worst person there (hint: you won’t be) and go do it!!!  Smile big!…you’re about to puke in front of a crowd (and it’s not even New Year’s!!) 

Click here for more information and/or to register!

Click here for directions!!

New WODs Start Next!

Next Monday (Feb 8th) we will begin writing 4 WODs per day.  Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced.  The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).

Whenever you advance on your skill sheet you will get a CrossFit Memphis wrist band.  Please wear your wristband to all classes.  Come pick up your white wrist band then you can start earning the grey, green, blue and black!

We will be covering one skill per day on Tuesdays and Thursdays in between the warmup and the WOD.  That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.

Beautiful Brides Program!

We are now offering training and nutrition packages for those of you with a wedding on the horizon!

Training packages include CrossFit functional training, exercise coaching, weekly nutrition assessments, body fat calculations (not required) and weight management assistance.

Click here for more information or email Doug at: <a href=”mailto:doug@teamfaction.com”>doug@teamfaction.com</a>

Hope everyone likes this awesome pic of Ashley cause I’m going to use it for everything.  Just sayin!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!

• Warm-up: 5-10 min
• Skill Work: 10-15min
  • Core #3
• MetCon: 5-20min
  • AMRAP 25
    • 20 Double Unders
    • 5 Kb Windmills/arm
    • 10 Kb Swings/arm
    • Max Kb Bent Rows/arm
    • 10 Deck Squats
• Cool-down: 5-10min
  • Static Stretch, Foam Roll, Post-Workout Shake

CrossFit Memphis Newsletter #75

CrossFitters,

Congrats to Justin LaMance and Gwen Coffey for earning their grey bands!!! Also great job Mike McGoldrick for rowing a 1:22.7 sec 500m. That’s crazy fast!!

Justin

Mike

Gwen

UFC 109 – Saturday Feb 6th!

UFC 109 is this Saturday, not sure where we’ll watch it at yet. Check newsletter Friday.  

New WODs Start Next!

Next Monday (Feb 8th) we will begin writing 4 WODs per day. Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced.

The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).

Whenever you advance on your skill sheet you will get a CrossFit Memphis wrist band. Please wear your wristband to all classes. Come pick up your white wrist band then you can start earning the grey, green, blue and black!

We will be covering one skill per day on Tuesdays and Thursdays in between the warmup and the WOD. That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.

Beautiful Brides Program!

We are now offering training and nutrition packages for those of you with a wedding on the horizon!

Training packages include CrossFit functional training, exercise coaching, weekly nutrition assessments, body fat calculations (not required) and weight management assistance.

Click here for more information or email Doug at: doug@teamfaction.com

Hope everyone likes this awesome pic of Ashley cause I’m going to use it for everything. Just sayin!

Garage Games 2010 – This Weekend!!! (Feb 6th-7th)

We will be sponsoring the Garage Games in Woodstock, GA (click here for directions) Feb 6th and 7th. If anyone is interested in competing please let us know ASAP and we can get you registered and make sure you have a place to stay.

If enough of us go we can all get cabin together for very cheap. They sleep up to 10 people! Right now we only have about half of that so there’s a little bit of room left.

There are beginner, intermediate and advanced levels of competition, so if you’re not too confident just sign up as a beginner and we’ll take it easy on you. We’ll be there to support you and hang out. The bigger the group the more fun we’ll have.

Click here to the the Garage Games website!

Arnold Sports Festival 2010 – March 4th-7th!

The Arnold Sports Festival is the largest sports festival in the nation! Figure, bodybuilding, powerlifting, martial arts (ALL kinds), gymnastics, weightlifting, strongman, powerlifting, arm wrestling, table tennis, and a crazy expo hall make for a fun filled weekend!

You’re welcome to compete! Weightlifting? Grappling? Powerlifting?

We’ll probably go watch the WEC fights on Saturday night while we’re there!

We go every year and always have a great time. Come talk to me if you’re interested.

Click here to see their website!!

U of M Exercise Science Research Subjects Needed!

The Metabolic Physiology lab that Mike and I were involved with at U of M needs resistance trained men to participate in a few studies.  You get $150 for participating, free supplements, and a DEXA Scan (best body fat calculator on the market, usually like $300 at the hospital).

If you’re interested please let me (Doug) know.  doug@teamfaction.com

See you in the gym!

Be Nasty,

Mike, Doug and Ashley and now Rob too!!